How long does it take to lose weight after running?

Running will help you lose weight

A huge number of reviews, books and articles have been written about the benefits of running for weight loss. They talk a lot about this type of physical exercise and even make movies. The most famous running coaches have managed to outshine other representatives of the coaching profession. Many of those involved in this sport assign it not only the mission of improving health, but also use running to lose weight. The reviews from such people can be called impressive. There are those who managed to lose one size in almost a few months, and in combination with a diet, you can achieve even greater results.

Losing weight for training

The opportunity to get rid of extra pounds is the main argument for those losing weight to go for a run. Running experts point out that unless a person eats a healthy diet, they will have to run a lot more just to keep the weight off. For example, someone who has eaten pies or dumplings must run an hour and a half marathon in the next 24 hours, only then can the destructive effect of flour be neutralized. If a person does not have a will of steel, then he will have to adjust his diet, giving up flour, sweets and fried foods.

Losing weight is as necessary for running as running itself is for losing extra pounds. After all, it’s not only harder for fat people to exercise, but also after training they eat much more than thin people. They practically walk in a vicious circle. Excess weight is a consequence of low physical activity, which, in turn, leads to gaining extra pounds. Therefore, in many cases you cannot do without a diet. In addition, a significant part of enthusiasts who begin to run with great zeal, after a while, stop their activities due to pain in the legs and spine. The reason is that the greater the body mass, the greater the impact when the foot hits the ground.

Running to lose belly fat and more

Running is one of the most popular types of exercise. The uniqueness of running compared to other sports is that it affects almost all human organs and systems. Running is suitable for all ages and genders. Due to the fact that this training does not require special equipment, it is accessible to any financial situation. Running for weight loss is one of the easiest ways to normalize body weight.

The effectiveness of running for losing excess weight

During intense running, cellular metabolism in the body increases, blood flow accelerates, and additional oxygen enters the blood through the lungs. As a result, the body's energy expenditure increases, and if the calorie intake is reduced, fat deposits are burned to release additional energy. Regular jogging helps strengthen muscles, improve skin tone, make it fresh and attractive; the figure becomes slim and fit.

The benefits of running for the body

In addition to noticeable weight loss, running has a positive effect on vital functions and strengthens all human organs. During exercise, the heart rate increases, therefore, a faster heart speeds up blood flow. Vessels and capillaries more actively nourish muscles and organs, which improves their functioning.

Accelerated metabolism allows the body to quickly get rid of waste and toxins that accumulate in cells. If breathing is correct, then the volume of the lungs increases, and with regular exercise, the incidence of bronchitis is significantly reduced.

Since improved blood flow nourishes the walls of the intestines and stomach, congestion in these organs is minimized. The efficiency of the liver and excretory system increases. Exercising can also regulate a person’s hormonal levels, since the hormone-producing glands work fully.

With physical inactivity, the condition of joints, ligaments and bones can be unfavorable. Since blood flows poorly to unused muscles and bones, their gradual atrophy begins. When running, the stagnation and decrease in tone of these organs stops, and they begin to function in the same way as they worked in their youth. Running also strengthens the spinal column, slowing down the development of protrusions and osteochondrosis.

Regular jogging can save a person from many psychological problems, and is also recommended by specialists for neuroses and frequent stress.

It has been proven that sport increases the production of joy hormones - endorphins and serotonin, therefore, in addition to slimness and health, you can also find
a good mood.

Contraindications for running

Like other sports, running has a number of contraindications:

• from the heart and blood vessels - chronic heart failure, hypertension of moderate and higher degrees of severity, serious heart defects, varicose veins.
• from diseases of internal organs - acute diseases of the digestive tract, asthma and serious lung diseases, diseases of the endocrine system, inflammation of the kidneys, liver, spleen, significant loss of vision.
• other conditions - any acute infectious disease, flat feet, spinal diseases.

What time should you run?

Running at different times of the day gives completely different results. For weight loss, running in the evening is most effective. Morning jogging is extremely beneficial for your breathing and heart. Running during the day will perfectly strengthen your muscles and ligaments. Of course, not everyone has the opportunity to run at a strictly defined time. In any case, running will only bring health benefits whenever you do it.

If jogging still occurs in the morning, to enhance the effect of losing excess weight, you must not eat before exercise. In the morning you can only drink a glass of still water. The best time to run is from 6 to 7.30 am. In the daytime, it would be optimal to devote the period between 11 and 12 hours to physical activity, and in the evening - from 17 to 19. Before each workout, it is advisable to take a contrast shower, and after it - a warm one.

Rules for running for weight loss

If jogging is done at a slow pace, the body begins to use up glycogen. Professional athletes recommend leisurely jogging in the first half hour after the start of training. After such a run, which serves as a warm-up before a more serious load, the body warms up, blood flow to the muscles, organs and tissues increases. After this, fat deposits become a source of energy for the body.

Next, it is recommended to switch to a more intense running pace, so that the total duration of the workout is about an hour. We must remember that excessive stress can have a negative impact not only on your health, but also on your muscles. After all, after 70-75 minutes of running, the body begins to “extract” energy from its own muscles.

If you can’t find time for a full workout, you can use an interval running system. It is not suitable for those suffering from cardiovascular diseases of any complexity, as well as for heavy smokers. Interval running gives the best results in losing weight, but is a rather heavy type of exercise and is not suitable for beginners.

For this type of training, you need to walk a hundred meters at a fast pace to warm up; You should jog the same distance after warming up. Then they walk one hundred meters with maximum speed and intensity. The last stage is a hundred meters of leisurely jogging, and then a rest break of no more than 5 minutes. A workout that duplicates this entire cycle can last 20-25 minutes.

Experts say that after an interval running system, the body continues to burn fat for more than 6 hours after it ends.

Accordingly, for weight loss, the choice in favor of such running is obvious. The time for training should be in the evening, since interval running takes a lot of energy, and after finishing you need a good rest.

Video: Losing weight with running
Beginners are not recommended to immediately put heavy loads on their body.
In the first week you need to do brisk walking, gradually switching to jogging. The time for classes can be gradually increased from 15 minutes to an hour. The number of runs per week is at least 2-3. Parks and forest paths, as well as stadiums, are the best places to train. It is recommended to protect your knees if jogging on asphalt roads. For both beginners and experienced athletes, heart rate monitoring before and after training is mandatory. The increase in its frequency should not be more than 60-70 percent compared to the calm state. The optimal heart rate is 130 beats, and it should return to normal no more than 30 minutes after the end of the run.

Secrets and recommendations

It is very important to observe proper breathing when running . We must remember that during training you need to breathe through your nose. Those who breathe through their mouths very soon begin to experience thirst and severe dry mouth. It is recommended to take a bottle of still water with you when running. Whenever you want to drink, you need to take a couple of sips of water.

Sportswear should be very comfortable and not restrict movement. The best option would be to purchase breathable clothing, even if it is not an expensive brand. Running shoes need more careful selection. The size must strictly correspond to the foot, otherwise calluses may quickly appear. If your shoes are too big, you may fall and injure yourself while running. To make your jogging more fun, you can take a player with music with you, or invite friends and girlfriends to exercise.

Running to lose belly fat

The abdomen is the most problematic area for both women and men. In general, running is effective for losing weight in the abdomen and waist, since with intense energy consumption, the body burns fat reserves located under the skin of the entire body. In addition, when running, absolutely all muscle groups are involved, including the abs. Weight loss results will be noticeable after 2-3 weeks of regular training. To enhance the effect, it is recommended to perform a set of exercises for losing weight in the abdomen - abdominal pumping, strengthening the oblique muscles of the abdomen and exercises for losing weight in the lower part.

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Function of the lungs and circulatory system

There is an opinion that running is a process that makes not so much the legs move, but rather affects the functioning of the lungs and heart. After all, in order to satisfy the body's need for oxygen while running, the lungs have to work almost three times more intensely. And energetic blood supply is provided by the muscle pump, which works at full capacity during training. When the leg muscles contract, they “squeeze” blood out of the capillaries, thereby providing an influx of oxygenated arterial blood. When they are at rest, only 10% of the capillaries are fully functional. However, during running, most of them begin to work, supplying oxygen.

Oxygen and fat burning

Oxygen is known to be the best fat burner. People who spend enough time outdoors lose weight much easier. Therefore, it is recommended to conduct training in a park, outdoors, etc., or in a well-ventilated area.

During the first 20 minutes after the start of training, the body intensively uses the supply of glucose contained in the blood. Then the energy contained in fat reserves begins to be consumed. According to reviews of running for weight loss, if you reduce your daily diet by just 200 kcal, you can get rid of 500 g of excess weight in a week. Diet is a good tool to complement running. The combination of physical activity and dietary restrictions, according to athletes, gives optimal results.

You can find a huge number of reviews about running for weight loss, many of them emphasize that it is thanks to the active supply of oxygen to the body’s tissues that the desired result can be quickly achieved. Those who train outdoors are the quickest to get rid of extra pounds. This is how the body receives the most oxygen.

The Hidden Dangers of Running

Think about it: how is running different from walking? When running, you first completely lift off from the surface of the earth and then fall back down. In essence, running is a human-controlled fall. During landing, the spine and leg joints experience a certain load, which is several times greater than the weight of a person. In this case, the entire impact force is concentrated on the feet, which have a small area compared to the size of the human body.

The impact force upon landing increases many times over if you are running on a paved road. As doctors and trainers say, running on asphalt can turn a healthy person into a disabled person in a couple of months. This happens because human feet are not initially designed to run on a flat, hard surface - such a surface is generally difficult to find in nature. Therefore, you should take the choice of training location very seriously . The best option is dirt paths in a park or a stadium with a special coating. A treadmill for weight loss in the gym is also an excellent solution, especially in winter, when weather conditions and icy conditions do not allow full-fledged training in the fresh air.

Running and stress management

People who lose weight claim that running is also one of the best helpers in the fight against stress. The hormone cortisol, the level of which increases during mental overload, contributes to the gain of extra pounds. In particular, its excess provokes fat deposition in the abdominal area. For people who are forced to live in constant stress, cortisol becomes the main culprit in gaining excess weight.

In addition, when running long distances, the level of catecholamines significantly increases, which are not enough in the body when a person is in a state of depression. This fact was discovered by Professor Otto Appendler, who recommended running as the best remedy for stress. Having neutralized anxiety, panic, anger, irritation and other negative experiences with the help of running, it becomes easier for a person to resist the temptation to “eat up” stress with something sweet or fatty. Thus, running turns into an effective weapon against gaining extra pounds as a result of overeating.

A little about the benefits of running

Running is considered a very useful activity because:

— trains and strengthens all muscles, including the heart, making the work of the heart better;

— improves blood supply to the body;

— saturates all cells with oxygen;

– increases the body’s endurance, resistance to viral diseases and helps strengthen the immune system;

- helps improve metabolism and lower cholesterol;

— improves coordination of movements;

- helps the body cleanse itself of waste and toxins that come out through sweat during intense exercise;

- promotes weight loss;

- reduces the risk of atherosclerosis;

- considered one of the best ways to relax from mental and intellectual activity.

The inscription on the stone that has survived to this day, written in ancient Greek, reads:

“If you want to be tough, run; if you want to be captivatingly beautiful, run; if you want to be wise, run.”

While running, your heart rate and breathing increase, which increases the flow of blood and oxygen to all organs and cells. Jogging prolongs life by 5-8 years . In addition, the Americans have scientifically substantiated the fact that jogging significantly accelerates the growth of human brain cells, and in the area where the processes of memorization and learning occur.

Running is useful for people with vegetative-vascular dystonia and chronic fatigue. Exercising on a treadmill or stadium can invigorate you much more than a couple of cups of strong coffee or tea.

Running in place for weight loss: reviews of people losing weight

Not everyone can afford a full workout. One does not have the financial means to go to the gym and exercise on a treadmill, while the other cannot exercise either in an open area or in the gym due to his work schedule. In this case, jogging on the spot at home is useful for losing weight, reviews of which indicate that such training also has a positive effect on the body.

Many people, hearing about this type of training, may grin contemptuously. Can it help you get rid of extra pounds? However, this type of exercise, like regular running, allows the muscles to be saturated with oxygen. Its main advantage is that it is available to everyone and anywhere. Reviews of running at home for weight loss among most people trying to get rid of extra pounds are positive. Some athletes write that this type of physical activity is even more beneficial for health than regular running. It can be practiced if bad weather is raging outside or it is not possible to leave the house.

Others write that the load when jogging in place and regular running is very different, and one type of activity cannot replace the other. However, exercising at home is perfect for beginners who are not used to heavy physical activity. In any case, running in place is a better option than no training at all.

How to properly run to lose weight

1

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You need to start with short runs (no more than 10 minutes) or race walking.
This rule should be followed by anyone who does not exercise regularly. Sudden tension can have a very bad effect on the general condition of the body, including the functioning of the heart. Therefore, you don’t need to go all out for the first few days - give your body the opportunity to gradually get used to physical activity. 2

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Don't forget to warm up and stretch .
It is necessary to warm up the muscles immediately before training and do some stretching after. This will avoid injuries and sprains. 3

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Starting with 10 minutes, gradually increase your jogging time to 40-60 minutes . This is especially important for those who want to lose extra pounds - fat burning directly begins to occur after 30 minutes from the start of continuous muscle work.
This is exactly the conclusion that researchers and doctors came to when they were looking for an answer to the question: how much to run to lose weight. They also noticed that in the first half hour of training, glycogen reserves in the liver and ATP (a nucleotide that is a universal source of energy) are consumed. 4

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Try to run as often as possible . Ideally, running for weight loss and strengthening the heart is a workout that should be done daily. So make exercising one of your good habits. Remember: every missed lesson is a step back .
5

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It is best to run in the morning (although some doctors advise running only in the evening).
The advantages of running in the morning are: firstly, fats are broken down more intensively at this time of day, and secondly, the city air in the morning is tens of times cleaner and fresher than in the evening. In addition, running helps you finally wake up and gives you a boost of energy and vigor that lasts for the whole day.

How to make running in place effective

There are also those who are losing weight who write that this type of exercise is no less effective than a full-fledged exercise on the street. If you use additional insulation or a sauna suit, you can count on even better results. Reviews about running for weight loss say that this type of exercise helps to get rid of extra pounds. In addition to the sauna suit, you can also use weights. If the workout lasts at least 20-30 minutes, then even practicing at home can be effective.

Reviews from those who have lost excess weight

An excellent confirmation of the results that running gives for weight loss are reviews with photos. You can see how, in almost six months or a year, even novice athletes get rid of excess weight. At the same time, those who do not exercise particularly intensively also have results - running is effective even if the athlete’s speed does not exceed 8 km/h. The best type of motivation that will encourage you to run for weight loss is reviews and results. The photo shows that anyone can achieve the same impressive result. High motivation is the key to successfully achieving your goal.

According to reviews from people who are losing weight, running is a great way to lose weight. Firstly, write fans of this type of physical activity, it involves more than 20 types of muscles. Secondly, calories are burned after the end of the workout at an accelerated pace. People who are losing weight recommend running at a slow to medium pace to achieve results.

I study reviews and results of running for weight loss

I didn’t read reviews on the Internet, I immediately started asking my friends and acquaintances. And everyone who has ever been involved in running claims that it is useful, the best way to lose weight.

For example, my friend started training, and after a month she fit into her old jeans. She still runs and is very happy with the results.

My story is also interesting. I couldn't lose weight. I tried everything: fitness, rocking, newfangled diets. And running and the right motivation helped. I wanted to lose 15 kg, I had a goal. I managed to achieve it. Hard training, proper nutrition - all this helped to say goodbye to the hated kilograms . Now I exercise for the soul, but not with less desire; on the contrary, running has become more for me than a means of losing weight. He is my lifestyle, my hobby and a great pastime.

Recommendations and reviews

Those losing weight note that one of the most important components of success in losing weight is self-control when running. It is necessary to take into account your well-being, measure your pulse before and after training, and periodically check your body weight.

They also write that at first this type of exercise can be difficult, but with constant exercise, after a couple of months the desire to run appears and the distances increase. Gradually, running turns from a torment into a favorite hobby.

Many girls write that they managed to lose weight without dieting. Some were able to lose 8-10 kilograms over a period of time from 6 to 12 months. However, the main condition is regular training. If you exercise less than twice a week, you can hardly expect any effect.

The load is growing and there is no turning back

The closer the Yokohama Marathon gets, the longer and more difficult the training becomes. On the one hand, this is a definite challenge, and on the other, the results are not long in coming.

The participants ran the top ten better than they expected, and, of course, this could not but cause a storm of emotions in them. Alexander Komarenko finished ahead of the rest with an impressive result for the first race of 44:53. “I just wanted to run out of fifty minutes, but it turned out even faster!” – he says with delight.

True, this result does not formally affect who will go to Japan. Ultimately, what will be taken into account will be not so much the time spent completing the distances, but rather the perseverance, will and progress that has been made. “Of course, boys are faster than girls. But since speed is not the only criterion for determining leaders, everyone has a chance,” explains coach Oksana Belyakova.

If at the beginning the loads were not very difficult for the participants who were in good physical shape, then gradually the situation changed. “I remember the first training session, when coach Oksana said that the loads would gradually increase. Apparently, this moment has already arrived, and there is no going back,” says Alexander, having caught his breath. True, many perceive this positively: “The euphoria still remains. When the coach says that the loads are increasing, and you run “hills” in Krylatskoye, you get tremendous pleasure from it,” shares Daniil Chervyakov, who also completed the 10 km distance in less than 50 minutes.

According to Oksana, making the training more difficult began to equalize the participants a little. “For example, at the beginning Ivan did not understand why the volume was small and the distances were short, and he ran more. And after the break for the holidays, it became more difficult for him to catch up with the guys at intervals.”

Ivan Suvorov notes his progress: “Running feels like an integral part of life. I have 4-5 workouts a week, three of which are running. There used to be less running, but now it’s the opposite. I lost weight and began to feel lighter. The most difficult thing is to get up early and come to Saturday training at 8 am.” At this race, Ivan also broke the 50-minute mark.

Running to lose fat: useful tips

Many will be inspired by the results and photos of those who began to train consistently. Reviews about running say the following about the state of the body before and after losing weight: not only the physical appearance changes, but also the person’s worldview. But for running to be effective, you must adhere to certain rules. What other recommendations are given by those who have managed to lose extra pounds thanks to this type of physical activity?

• Running speed should be slow or medium. The best option is jogging.
• In the first month, you need to run at least 1-2 km during training. This will allow you to adapt to light loads.
• If the adaptation period was successful, then after a month you can increase the distance to 3-4 km.
• To help you sweat better, it's best to run in windproof clothing.
• It is advisable to follow a diet, eat more vegetables, fruits, cereals, and also exclude fried, flour, and sweets from the menu.
• It is easier to lose weight for those who consume less salt, as it prevents water from leaving the body.

The main thing in exercise is to listen to your body. With the right approach, running allows the body to set a course for renewal and get rid of fat deposits. After just three months of training, you can see the results of your work.

Running program

Detailed instructions for beginners:

1. Jogging should be done in the morning , not in the evening.
2. You should run before meals , not after breakfast.
3. You need to take a shower , preferably a contrast one, after training.
4. start your run with a slow jog.
5. For jogging, choose comfortable sports shoes.
6. Move to fast running and changing its type with caution, excluding a sharp transition.

In order to get involved in training runs, it is recommended to create a kind of training plan, which is called a running program.

It should take into account the individual characteristics of a person, his age, general health, and opportunity for exercise.

For beginners, a universal program has been developed, which includes initial jogging with a minimum load with a gradual increase in the following days. In the first week of training, the workout consists of alternating 1 minute of running and 2 minutes of walking. The duration of the workout is 21 minutes.

Week 2 includes: alternating 2 minutes of running and 2 minutes of walking for 20 minutes. In subsequent weeks, the duration of running increases and walking decreases. Gradually reach a full run throughout the entire workout.

It is better to use such a program individually, adjusting it to suit your capabilities.

Interval running

People achieve great results in losing weight when they include interval running in their exercise. It is called interval because the speed of movement changes at different intervals of distance.

For example, if you jog the first distance of 500 meters, then the next 500 meters should be run intensely at the highest speed. Then go back to easy running or walking and then run again at maximum speed.

This type of jogging with interval loads is good for losing weight and training muscles.